Speed Distance

How can i improve my stamina and speed for long distance running?

Im running track and im a long distance runner. I just wanted to know about any exercises that could help improve my speed and stamina. Thank You

You don’t want to get shin splints, tendenitous, or other injuries by starting off doing more than your body can handle. Take it slow for the first week or two running no more then three miles the first week then move up to four the next week. Take a break at least once a week. Do some form drills. STRETCH before and after. After those first two weeks, alternate each day running a long distance versus speed training with intervals (ie 2 minutes regular, 2 minutes quick, 2 minutes a little less than race pace then back to regular, etc) Increase your distance and amount of intervals each week.

So first week
M-W- 3 mi
Th-Sa- 4 mi
Wks following
m, w, f distance
t, th, sa intervals

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Have you ever wondered what it would like to be fast?

Want to have the ability to change direction in place?

Want dominate opponents with his blistering speed?

Want to win matches because they are too fast?

1. Adequate heating and cooling

Tennis Speed Training is mainly the maximum effort and intensity, so a good dynamic warm-up (without static stretching in the warm up!) is essential since your muscles will be working at full capacity.

The muscle contraction rate is very high speed during training so if not take the time to warm up properly you really run the risk of injury.

The same is true of the cooling period after training.

Excessive contraction of muscles tend to shorten and produce waste products as the session progresses so be a cool performf adequate to down as this will help stretch the back muscles to their original resting length and eliminate the presence of waste products like lactic acid.

Your cool down should be similar to the warm-up, except the warm up should start slowly and build low intensities whereas the cooling must be the exact opposite (slightly a bit slow) to finish with some static stretching.

An adequate heating and cooling will also significantly reduce the amount of muscle pain that occurs a day or two after the session.

2. Never train just in Straight Lines

Let's think about how to play a minute!

As a percentage, write and scribble in rough answers to these questions!

How often do you move forward?

How How often move back?

How often moves sideways?

How often do you move forward (by example to the network), but shuffled sideways (basically a sideways movement)?

What is there to go back to an auction (tip – Should be put aside for this photo)?

Are you getting the picture?

Do you understand what I am trying to point out?

Hopefully the yes, but if not, here it comes!

You can see from this that many, many situations occur during the course of a game needing a many types of movement, of situations, but few urge them to extend forward as if he were sprinting to catch a bus!

So what for Why choose to make your speed training this way?

Not only is specific?

If you were training for the 100m and then run in a straight line is acceptable, but for tennis (and most other sports), you have to learn to move quickly in many directions.

Training in a straight line has its place in your program but should not be the only type of speed training you do!

3. Only train over short distances

Going back to what I said about training just live the lines of this was specific to the way tennis (and most of sport) is played.

Another aspect of speed training involves distances that should make your workout more.

Let's think about the game again for a minute!

Again scribble the answers to the questions below.

What is the average distance they cover each shot?

What is the maximum distance may have to cover to get to any shot?

Do you get my point?

Answers may vary slightly for each person and situation, but certainly not 100 or 200 meters / yards!

SO

When you are training for the speed, simply be the formation in very short distances such as 5 or 10 meters / yards.

To revisit our earlier analogy – you are NOT a sprinter topic do not like a train!

4. The rest periods are vital

One of the most overlooked aspects of the rate of formation the rest you need to make between repetitions / exercises.

Most people finish a repetition of a drill and start the next too quickly.

The reason is because it's wrong for you to affect the speed, you should perform all exercises at 110% intensity and for this to be You may have to make sure you have recovered from earlier efforts.

If you are not fully recovered, will only be able to perform at an intensity each less and less as the session progresses and what can only be truly improve your stamina and not speed.

Is it really necessary to have at least 1 minute (if not more) to rest, although this does not depend on the distances and the type of exercise in question.

But as a rule make sure you feel recovered before starting the next.

Remember NOT rush in speed training and you could win the race!

About the Author:

Paul Gold is a Tennis Performance Enhancement Specialist. For your FREE Top 10 Tennis Training Tips go to http://www.tennis-training-central.com/tennistrainingtips.html
He has just released a special report on speed training for tennis, go to http://www.tennis-speed.com for details.
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Article Source: ArticlesBase.com – 4 Steps to a Tennis Speed Training Programme